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Components

Strict Press + 2 Push ...

Metcon

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Workout

Wednesday

Warm-up

1 min banded double overhand stretch (demo(starts at 3:12): https://youtu.be/Sffa-G2-7fA
1 min seal pose

AMRAP 6
20 SU
10 banded pull aparts
10 tuck ups
5/5 SA banded strict press
5 jump squats

Grab barbells and review complex

Strength

Strict Press + 2 Push Press (1 x 1)

15 min clock

Build to a mod/heavy

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
25 DU
8 DB Push Press (35/25)(20/15)
25 DU
8 TTB

RX+
50/35

Scaled
50 SU
HKR

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, March 16, 2022

Male Clients

1

Bruce
Vredenburg

5:00 AM CrossFit

1 x 1 @ 165 lbs

failed strict @ 175

1

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 165 lbs

1

James
Wall

4:30 PM CrossFit

1 x 1 @ 165 lbs

2

Jay
Cooke

4:30 PM CrossFit

1 x 1 @ 160 lbs

3

Steven
Woelke

4:30 PM CrossFit

1 x 1 @ 145 lbs

4

Jason
henry

8:30 AM CrossFit

1 x 1 @ 140 lbs

5

Eli
Brewton

4:30 PM CrossFit

1 x 1 @ 135 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 120 lbs

7

Harry
Green

6:30 PM CrossFit

1 x 1 @ 115 lbs

8

BJ
Trahan

5:00 AM CrossFit

1 x 1 @ 105 lbs

8

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 105 lbs

8

Kenneth
Smith

5:30 PM CrossFit

1 x 1 @ 105 lbs

8

Nathan
Lain

4:30 PM CrossFit

1 x 1 @ 105 lbs

Failed 115 on strict

Female Clients

1

Sam
Quale

5:00 AM CrossFit

1 x 1 @ 115 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 95 lbs

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 90 lbs

4

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 88 lbs

5

Emily
Werner

6:30 PM CrossFit

1 x 1 @ 85 lbs

5

Shayna
Rogers

8:30 AM CrossFit

1 x 1 @ 85 lbs

5

Sidney
Rose

5:30 PM CrossFit

1 x 1 @ 85 lbs

6

Crystal
Berry🫐

6:00 AM CrossFit

1 x 1 @ 75 lbs

7

Dawn
Word

5:00 AM CrossFit

1 x 1 @ 70 lbs

7

Jackie
Morell

5:00 AM CrossFit

1 x 1 @ 70 lbs

7

Lacy
McKinley

5:30 PM CrossFit

1 x 1 @ 70 lbs

7

Paige
Darrow

4:30 PM CrossFit

1 x 1 @ 70 lbs

8

Jennifer
Trahan

5:00 AM CrossFit

1 x 1 @ 65 lbs

8

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 65 lbs

9

Samantha
Trahan

5:00 AM CrossFit

1 x 1 @ 60 lbs

10

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 55 lbs

10

Jessica
Nall

8:30 AM CrossFit

1 x 1 @ 55 lbs